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The Habit Reward Loop

Do you ever find yourself struggling to stick with the habits you know you want to be building? Whether it's hitting the gym, writing in your journal, or getting up early to start your day, building new habits can be tough. But don't worry, I've got a technique that can help make the process a little easier: the reward loop. Let me tell you a story: For years, Ali struggled to get into a consistent morning routine. She’d start off strong, waking up when her alarm went off for a week or two, but inevitably would lose steam and fall back into old habits. One day, she decided to try using the reward loop. She decided to find something she enjoyed doing, and use it as a reward for getting out of bed. She chose a 7am wakeup as her new habit and promised herself that every time she woke up and got out of bed, she’d treat herself to a delicious smoothie afterward. The first few days were tough, but as she started to associate the pleasure of the smoothie with the act of waking up, it became easier and easier to stick with the habit. Before she knew it, she was waking up at 7 five days a week without even thinking about it. So, how can you use the reward loop to build your own habits? It's simple:

1. Choose the habit you want to build. Make sure it's something that aligns with your goals and values. 2. Identify a reward that you can give yourself every time you perform the habit. This reward should be something that you genuinely enjoy. 3. Make a commitment to perform the habit every day and stick with it. The first few days may be challenging, but as you begin to associate the habit with the reward, it will become easier and more automatic. 4. Immediately reward yourself with the pleasurable activity you've chosen after performing the habit. This will help train your brain to associate the habit with a positive feeling, making it easier to stick with over time. 5. Repeat the loop over and over again until the habit becomes automatic. 6. Adjust and refine your approach as needed.

By using the reward loop, you can make building new habits a little easier and a lot more enjoyable. Remember, building habits takes time and effort, but with persistence and the right mindset, you can make lasting changes that will help you achieve your goals and live your best life.


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